Week 7 Seminar - Recovery Flashcards
Why is having greater activation of PGC1a and P53 good for training.
This leads to greater oxidative remodelling of the muscle, as such increasing:
- Mitochondrial content
- Mitochondrial efficiency
- Capillary density
- Change in fibre types to become more oxidative (Type1)
As CWI increases endurance adaptations how does this relate to performance?
Post-exercise CWI does not alter 15 km cycling performance post 4 weeks endurance training.
Do we always want people to be training with completely restored glycogen levels?
No, because having a greater reduction in glycogen stores pre and during session means there is a greater activation of energy sensing proteins in the cell, (AMPK, MAPK), leading to enhanced PGC1a AND P53.
Knowing that low carbohydrate intakes can lead to higher adaptation responses what can be done to ensure higher training adaptation across meso cycles?
Carbohydrate intake can be periodised in blocks to have higher or low levels of target sessions, thus allowing maximal adaptation.
Moreover, it has been shown to improve economy
What does B-HAD drive level indicate?
Beta oxidation rate
What is an issue with using ice baths post Resistance training ?
It can inhibit/ attenuate the acute anabolic signalling (P70s6k) at 2, 24 AND 48 hours post exercise.and the normal increase in muscle mass post 12 weeks resistance training.
Moreover it slightly inhibits gains in strength that are seen after 12 weeks for leg press, knee extension, isometric strength and RFD.
What is the issues behind periodising carb intake with training ?
It has been shown that Citrate synthase and HAD were no different with high vs low carb intakes.
- Moreover, low carb can lead to reduced immune function.
Are there issues with using CWI post endurance training ?
It opposes the results found in resistance training as after 4 weeks of CWI following training Citrate synthase, PGC1a, BHAD and PPAR levels were higher.
Additionally AMPK AND P38 (endurance adaption drivers) were significant elevated post 4 weeks.
As such cold water immersion can significantly increase mitochondrial biogenisis.
Following fatiguing exercise what happens to glycogen storage and follow up performance ?
Glycogen storage is reduced significantly following exercise, which compromises follow up performance.
What Is Hormesis ?
A process in which a low dose of a chemical agent or environmental factor that is damaging at high doses induces an adaptive beneficial effect on the cell or organism.
What has been shown to happen to P53, Pgc1a, CoXIV and Tfam Expression when training in a glycogen full vs reduced state?
When training in a glycogen reduced state immediately post exercises and three hours later their was significant elevated levels of these genes compared to the non low glycogen group.
